Spinach raw vs. Strudel — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and strudel
- Spinach raw is higher in vitamin A and folate, yet strudel is higher in vitamin B12, iron, phosphorus, vitamin B3, vitamin B1, vitamin B6, and vitamin B2.
- Spinach raw covers your daily vitamin A needs 161% more than strudel.
- Spinach raw contains 3 times more folate than strudel. While spinach raw contains 194µg of folate, strudel contains only 74µg.
- The amount of sodium in spinach raw is lower.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Spinach, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +507.7% |
| Contains more PotassiumPotassium | +685.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +32.5% |
| Contains less SodiumSodium | -88.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +196% |
| Contains more IronIron | +117.7% |
| Contains more PhosphorusPhosphorus | +436.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +18.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +162.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +138.1% |
| Contains more Vitamin B3Vitamin B3 | +632% |
| Contains more Vitamin B6Vitamin B6 | +171.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin B12 | 0µg | 1.6µg | 67% |
| Iron | 2.71mg | 5.9mg | 40% |
| Manganese | 0.897mg | 39% | |
| Phosphorus | 49mg | 263mg | 31% |
| Vitamin C | 28.1mg | 31% | |
| Polyunsaturated fat | 0.165g | 4.6g | 30% |
| Folate | 194µg | 74µg | 30% |
| Vitamin B3 | 0.724mg | 5.3mg | 29% |
| Sodium | 79mg | 691mg | 27% |
| Vitamin B1 | 0.078mg | 0.39mg | 26% |
| Vitamin B6 | 0.195mg | 0.53mg | 26% |
| Vitamin B2 | 0.189mg | 0.45mg | 20% |
| Calcium | 99mg | 293mg | 19% |
| Fats | 0.39g | 11g | 16% |
| Magnesium | 79mg | 13mg | 16% |
| Calories | 23kcal | 318kcal | 15% |
| Carbs | 3.63g | 50g | 15% |
| Vitamin E | 2.03mg | 0mg | 14% |
| Copper | 0.13mg | 14% | |
| Potassium | 558mg | 71mg | 14% |
| Saturated fat | 0.063g | 2.7g | 12% |
| Vitamin A | 469µg | 395µg | 8% |
| Monounsaturated fat | 0.01g | 2.8g | 7% |
| Choline | 19.3mg | 4% | |
| Protein | 2.86g | 5g | 4% |
| Fiber | 2.2g | 1.2g | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Selenium | 1µg | 2% | |
| Zinc | 0.53mg | 0.4mg | 1% |
| Vitamin B5 | 0.065mg | 1% | |
| Net carbs | 1.43g | 48.8g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Sugar | 0.42g | 16.8g | N/A |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
5 g
Fats:
11 g
Carbs:
50 g
Water:
29.2 g
Other:
4.8 g
| Contains more WaterWater | +213% |
| Contains more ProteinProtein | +74.8% |
| Contains more FatsFats | +2720.5% |
| Contains more CarbsCarbs | +1277.4% |
| Contains more OtherOther | +179.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
2.7 g
Monounsaturated fat:
Mono. Fat
2.8 g
Polyunsaturated fat:
Poly. Fat
4.6 g
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +27900% |
| Contains more Poly. FatPolyunsaturated fat | +2687.9% |